Tuesday 181211

I. General Warm-up

Thunderstruck Warm-up

 

Then…

 

3 RNFT:

4 SA DB Cross-Body Deadlifts/side

4 SA Strict DB Press/side

8 Sit-ups

 

II. Workout Of The Day

Rx:

AMRAP 16:

36 DU’s

16 Alternating DB Power Snatch @50/35

16 Lateral Burpee Over DB

 

Scale 1:

AMRAP 16:

36 DU’s or 72 SU’s

12 Alternating DB Power Snatch @40/25

16 Lateral Burpee Over DB

 

Scale 2:

AMRAP 16:

72 SU’s

12 Alternating DB Power Snatch @30/20 or less

16 Lateral Burpee Over DB

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Tough aerobic grinder. Look for consistent pacing and be sure to not come out too hot. This will make 16 minutes feel like a long time.

 

III. Accessory, Recovery, Community

Couch stretch

Lat foam roll

 

IV. Supplemental Work

Tuesday:

Rowing Intervals

2x 750m/rest 2:30 between

Go hard on each and try to match your times

Crossfit Enhance